4 week bicep program

This is the start. Bend at the elbows and shoulders, lowering the dumbbells until their heads touch your shoulders.

Reverse the motion to return the weights to the start. Lie on your back on a bench, holding dumbbells directly over your shoulders.

Bend at the elbows, lowering the dumbbells toward your head without moving your upper arms. Pause for 1 second when the dumbbells nearly touch your shoulders, then return to the start. Curl both dumbbells toward your chest, palms still facing each other. Lower the weights until your forearms are parallel to the floor, then rotate the dumbbells so your palms face the ceiling.

Pause, rotate the dumbbells so your palms face each other again, then lower them toward the floor. Set an adjustable bench to a 30 degree incline. Lie facedown on the bench. Your chest should be just off it. Hold a medium-weight dumbbell in your right hand, arm straight, palm facing left. Curl the weight to your chest, then lower it with control. Hold light dumbbells at your sides. Kneel on your shins and bend at the waist. Keep your upper arms parallel to the floor.

Moving only at the elbows, press the weights back until your arms are straight. Hold for 2 seconds, then lower. Attach a straight bar at the seated cable row station. Use a shoulder-width grip and slowly lie back, arms extended, keeping your knees slightly bent and your feet against the platform. With your elbows pinned at your sides, curl the bar toward your chest.

Squeeze your biceps hard at the top, then slowly return. This exercise is an excellent way to isolate the biceps, removing backward sway and momentum, and giving you a pump like no other. You can modify your grip width as you would during a standard barbell curl: A narrow grip hits the long head and a wide grip targets the short head.

The advantage of this move is that you can bend your knees as you fatigue, allowing you to focus on the strongest portion of the curl — the top half — and take your biceps training to new levels. Hold a pair of dumbbells at your sides and lean back against a wall or pole, placing your feet about 3 feet in front of you.

Allow your arms to hang straight down toward the floor. With your eyes focused forward, curl the weights toward your shoulders while keeping your elbows back. After the first 25 reps, shift your feet back about 6 inches.

Continue repping until you hit 50 total reps, then move your feet back another 6 inches for another 25 reps. Finish the set with your feet directly underneath you. This move is all about mechanical advantage while placing added emphasis on the biceps peak by starting in an incline position. Busting bicep curls all day and not seeing results? Don't waste your time or potentially injure yourself with these ar Incline Cable Curl Main benefits: enhances peak, minimizes shoulder strain.

Start Place an incline bench facing away from a low-pulley cable with a D-handle attached. Action Keeping your elbow s fixed in place, curl the handle s forward. Kneeling Incline Cable Curl Main benefit: enhances short-head focus. Start Attach a straight bar to a cable set at shoulder level. Action With your elbows pinned at your sides, curl the bar toward your chest.

First set: 1 x 12 reps Second set: 1 x 10 reps Third set: 1 x 7 reps Fourth set: 1 x 7 reps. First set: 1 x 10 reps Second set: 1 x 8 reps Third set: 1 x 8 reps Fourth set: 1 x 12 reps. An example of super setting is alternating biceps curls with triceps push-down with minimum rest between exercises. So, you would first do a set of biceps curls and then head over to do a set of triceps push-down with little or no rest in between this period.

Let me give you a quick story. Back in my body building days, I was training in Toronto, Canada and one of the guys I used to compete against start training at our local gym. I remember this guy because he was huge! His arms in particular were an awesome sight. Anyways, I noticed something very peculiar in the way he trained his arms. He super setted all of his upper arm movements. He used moderate weight and practised control on all of his exercises.

Anyways, I asked him why he trained his arms this way and he said it made his arms feel like they were about to explode. This method pumped his arms up to super size like no other program. So, I decided to try it out and to this day, this is my main arm workout.

That was 20 years ago! I use this routine on all of my arm workouts and have been using it for a long time. Here it is:. Try reading this page: Transforming Your Physique. What I will say is this. Supplements have a way of adding a new dimension to your training provided you have a well balanced diet in place.

However, if you do have a sound diet in place, supplements can greatly enhance your weight training program. However, you have to make sure you choose supplements that actually work. Please see the following pages for information about a supplement schedule and supplements that increase size:. Supplement Stack Supplements for muscle size. Prior to each meal, I take 4 liver tabs. Personally, water is underestimated when it comes to building muscle. Sure, we hear all about how you need a lot of water to help you lose weight, but what about building muscle?

Why is it so important?